Olives vs. Lentils
Nutrition comparison of Olives and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and lentils:
- Both olives and lentils are high in calories and iron.
- Lentil has 42 times less saturated fat than olive.
- Lentil has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of dietary fiber and potassium.
- Olive has 70% less carbohydrates than lentil.
- Olive is an excellent source of calcium.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and lentils are high in calories. is very similar to olive for calories - olive has 116 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, olives is much lighter in protein, much lighter in carbs and much heavier in fat compared to lentils per calorie. Olives has a macronutrient ratio of 4:19:77 and for lentils, 31:69:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Lentils | |
|---|---|---|
| Protein | 4% | 31% |
| Carbohydrates | 19% | 69% |
| Fat | 77% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Olive has 70% less carbohydrates than lentil - olive has 6g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Lentil is an excellent source of dietary fiber and it has 394% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Olive has less sugar than lentil - lentil has 1.8g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Lentil is a great source of protein and it has 974% more protein than olive - olive has 0.84g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Lentil has 42 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Olives and lentils contain similar amounts of Vitamin C - olive has 0.9mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Olive has more Vitamin A than lentil - olive has 17ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Olive has 14 times more Vitamin E than lentil - olive has 1.7mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Olives and lentils contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Lentils | |
|---|---|---|
| Thiamin | 0.003 MG | 0.169 MG |
| Riboflavin | ~ | 0.073 MG |
| Niacin | 0.037 MG | 1.06 MG |
| Pantothenic acid | 0.015 MG | 0.638 MG |
| Vitamin B6 | 0.009 MG | 0.178 MG |
| Folate | ~ | 181 UG |
Minerals
calcium
Olive is an excellent source of calcium and it has 363% more calcium than lentil - olive has 88mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both olives and lentils are high in iron. Olive has 89% more iron than lentil - olive has 6.3mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Lentil is an excellent source of potassium and it has 45 times more potassium than olive - olive has 8mg of potassium per 100 grams and lentil has 369mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than lentil per 100 grams.
| Olives | Lentils | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 0.137 G |
| Total | 0.684 G | 0.137 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Olives g
()
|
Daily Values (%) |
Cooked Lentils g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does olives or lentils contain more calories in 100 grams?Both olives and lentils are high in calories. is quite similar to olive for calories - olive has 116 calories in 100g and lentil has 116 calories.
Is olives or lentils better for protein?
Lentil is a great source of protein and it has 970% more protein than olive - olive has 0.84g of protein per 100 grams and lentil has 9g of protein.
Does olives or lentils have more carbohydrates?
By weight, olive has 70% fewer carbohydrates than lentil - olive has 6g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does olives or lentils contain more calcium?
Olive is a rich source of calcium and it has 360% more calcium than lentil - olive has 88mg of calcium in 100 grams and lentil has 19mg of calcium.
Does olives or lentils contain more iron?
Both olives and lentils are high in iron. Olive has 90% more iron than lentil - olive has 6.3mg of iron in 100 grams and lentil has 3.3mg of iron.
Does olives or lentils contain more potassium?
Lentil is a rich source of potassium and it has 45 times more potassium than olive - olive has 8mg of potassium in 100 grams and lentil has 369mg of potassium.